Lumbar Stability Technique

Wharton's Simple Solution No. 8

Monday, April 29, 2013, 12:00 am

The No. 1 cause for a trip to the doctor in America is back pain. Statistics suggest if you have back pain, the lumbar region is where you are most likely to feel its wrath. In addition to the pain, instability and imbalance in the lumbar spine area interferes with the ever-important posterior muscle chain of the pelvic region.

The lumbar region of the spine is located in the lower back between the first and fifth vertebrae. When the lumbar area is contracted and weak, the pelvic girdle will begin to rotate backward, causing the back musculature to overwork. This causes pain and keeps you from activating the proper muscles to propel you forward, making you compensate with other muscles. If your coach or training partner has ever told you, "you're sitting in the bucket" this may be happening to you.

STABILIZE IT

No single exercise creates complete structural integrity to attain true lumbar stability. You must strengthen the entire extended core. While many people will work hard to obtain "abs of steel," the lower abdominals are often overlooked. The lower abdominals, once activated and strong, will assist the pelvis in its need for anterior rotation -- this will keep your stride efficient and take the stress and compression out of your lower back.

To work the lower abs: Lie on your back. Bend your knees at 90 degrees. Let your arms reach over your head and grab the bottom of a stable piece of furniture, such as a table or chair. Lift your knees upward while keeping the 90 degree angle of your pelvis and knees. Gently assist with your hands as needed. Return to start position. Repeat for two sets of 10 repetitions. Increase resistance with weights on ankles.

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